Navigating Type 1 Diabetes Away From Home

From diatribe.org 

Janelle Tobias Sanderson shares her personal experiences and strategies for navigating college with type 1 diabetes

College is an exciting time when you grow into your identity and get to decide what type of person you want to be. As I enter my thirties and reflect on my university experience, there is plenty of advice on type 1 diabetes I wish I had embraced earlier in life. Entering college as a person living with type 1 can be challenging, but it is possible and manageable. 

When I started college in 2014, I showed up to my freshman dorm room with a purple Medtronic pump and blood glucose meter. For the first two years of undergrad, I did not have a continuous glucose monitor (CGM), so I typically checked my blood sugar in the morning and before bed. Unless I felt clearly off, I did not check that often. 

In high school I often hid my diabetes, but moving to a new city without my family nearby, I knew that I would have to make a greater effort to share this part of myself. I was nervous to tell my roommate, an initial stranger, about my chronic condition. However, she was very kind and quickly became a great friend who helped make sure we always had juice in the room. Even though I didn’t want to, I wore a medical bracelet, and while many of my friends knew I had diabetes, I never fully shared what that meant in terms of symptoms or how to help beyond having access to sugar.

I was diagnosed at 13, so my mom would go to every doctor’s appointment with me. I tried switching to an endocrinologist who was closer to my university, but finding an endo as an adult was my first experience going to the doctor alone. I didn’t know what questions to ask or how to advocate for myself. I struggled to find a local doctor with whom I connected, and because I loved my hometown provider, I ultimately scheduled my endocrinology appointments for when I came home in between quarters. This meant I went to the doctor every four months instead of every three months.

In my last endo appointment before starting school, my provider wanted to ‘prepare me’ for college and spoke to me about living with type 1 diabetes, drinking alcohol, and substance use. She told me to beware of overnight lows after drinking, and that if I did any drugs, it would eventually lead to amputation due to poor circulation. She was quite intense, and I left this conversation absolutely terrified. Her fear tactic worked for me, but I felt this burden at 17 that my decisions as a teen could deeply affect my quality of life years from now. 

In high school, I had structured days with consistent meals and movement, walking from class to class throughout the day. In college, you decide your own schedule, and I had no routine. I ate whenever it was convenient, rarely checked my sugar or gave correction boluses, and my sleeping schedule was terrible. It wouldn’t be until I went to my endo appointments, where my A1C would continue to rise, that I would learn my management was not ideal, and it felt like a personal failure. 

If you’re living with type 1 diabetes and going to college for the first time, here are some of the most valuable lessons I learned from my college experience.

Ask for help 

Managing type 1 diabetes is a full-time job. When you are also a full-time student and involved in extracurricular activities or working a part-time job, it can be easy to focus less on taking care of your health. I never asked for help, and I felt isolated. It is hard to be a productive student when your blood sugar is stuck high or crashing down. Help might look like asking a family member or close friend to follow you on your CGM app, or restocking your snack drawer so you always have easy access to carbs. I find that people are often willing to help if you are able to ask.

Finding community 

Most people you meet in college won’t know about diabetes unless they know someone living with it. I was very insecure about having type 1, and refused to join support groups or connect with others who had diabetes. This resistance made me suffer alone and made my diabetes feel like a burden that only I could carry. My friends from college, whom I am still close with today, are the ones I felt comfortable being open with about diabetes. In grad school, I even had a roommate who also had type 1, and it was amazing living with someone who truly understood my lived experience. 

Having a routine 

Not every day has to look the same, but having a general plan for regular meals and exercise can help make overall diabetes management less burdensome. When I eat meals at similar times, my blood sugar is more predictable and easier to manage. This is not always possible, and that’s ok, but having easy sugar (fruit snack packets are my go-to option) and protein bars available can help when you have a busy class schedule. 

Alcohol use 

It is possible to drink alcohol while having diabetes. However, be aware that alcohol can change your awareness or ability to manage your diabetes. Make sure to eat before drinking and have low snacks by your bed in case of night-time lows. If you choose to go to a party and drink, make sure you go with a trusted buddy who is aware that you have diabetes. 

Learn about health insurance early 

Even though I had access to a student health insurance plan, the coverage was not good, and I decided to stay on my parents’ insurance until I was 26. I have an incredible mother who handled all of the calls to the pharmacy and insurance on my behalf. It wasn’t until I was in grad school and finally on my own insurance that I realized I did not fully understand prior authorizations. It would have been helpful to learn more about the amount of paperwork and phone calls needed to re-order the supplies I relied on to survive. 

How diabetes tech can help

Towards the end of my second year, I finally got a CGM, the Dexcom G5. At the same time, I switched from Medtronic to Omnipod and fell in love with wearing a tubeless pump. Having the right diabetes technology that worked for me gave me a greater sense of independence and agency over my health. After undergrad, I went straight to graduate school and decided I wanted to live by myself. I used to think this was not safe, but empowered by a pump and CGM that worked for me, I found a studio and lived alone for two years. 

The bottom line

College is an exciting time where you get to meet new people, learn a lot, make mistakes, and grow as an individual. For many people with type 1, it is their first time taking care of their diabetes without their family’s daily support. 

Allow yourself some grace as you balance schoolwork with being your own pancreas, and ask for help if you need it. I spent my high school years resenting diabetes, and in college I grew to accept my diagnosis. All of the highs and lows helped me gain confidence in managing my type 1 independently.

https://diatribe.org/diabetes-management/navigating-type-1-diabetes-away-home

Simple Tips to Stretch Your Grocery Budget

From diabetesfoodhub.org

Looking for ways to eat well while spending less? These easy tips can help you shop smarter, use food before it goes bad, and get more nutritional bang for your buck. From protein choices that cost less to simple meal prep ideas, you'll learn ways to help make healthy eating fit your budget.

Look Beyond the Price Tag

Check the Cost Per Unit

When grocery shopping, the price shown may not tell you the whole story about how much you’re paying, and the cheapest item may not give you the best value.

Price tags at grocery stores are printed with both the price of the item and the cost per unit. The price per unit is a better way to compare the cost of similar products than the price of the whole item. For example, a single 2-ounce snack bag of nuts may cost $1.40, and a 16-ounce bag of the same nuts may cost $3.00. Even though the 16-ounce bag is more expensive, it’s a better value because the price per 2 ounce serving of nuts is only 38 cents.

The price per unit can be very different for name brands, store brands, and different sized packaging. Name brands are often the most expensive, so choose store brands when you can or whichever option has the lowest price per unit.

Save on Protein

Think About the Protein Included, Not Just Price

Protein is an important part of a healthy eating plan. When shopping for protein foods, comparing prices per pound isn’t the only thing to think about. Depending on what’s included with the protein (for example, bone-in meats or premade items like kabobs) you could be paying more for what you won’t eat, also called “waste.” Waste items can include bones, wooden skewers, skin, and shells.

Ideas for budget-friendly protein choices: 

• Tofu is a protein-rich option with little to no waste. 
• Canned tuna, salmon, sardines, and chicken are easy-to-use, low-cost options.
• Eggs are a versatile, low-waste protein option that can be used in many recipes for breakfast, lunch, or dinner. 
• Chicken breast or turkey breast that is boneless and skinless offers little to no waste and can be added to soups, salads, or wraps, or had on its own.

Get Rid of the Waste with Protein Purchases

It’s a better deal to buy boneless, skinless proteins because you’re only paying for the edible or healthier part of the product.

If you do purchase bone-in or skin-on cuts, you can use the waste (bones and skin) to make homemade stock. This reduces waste, saves money, and the stock can be used in other recipes!

Put Your Freezer to Work

Your freezer can be one of the best tools for saving money and having less food waste. Freezing foods helps them last longer so you can use them when you're ready instead of worrying about them spoiling quickly in the fridge. Keeping frozen ingredients on hand can help stretch your grocery budget, reduce waste, and make healthy eating more convenient.

You can freeze items such as:

• Extra bread: Found a good deal on bread, rolls, tortillas, or bakery items? Freeze them and thaw what you need as you want to eat them. This can help keep them fresh and you’ll waste less food.
• Fruit: Before fruit is overripe, wash, cut, and freeze it. Frozen berries, peaches, mangoes, and pineapple are great for smoothies, yogurt, oatmeal, and easy snacks.
• Ready-to-use ingredients: Cook larger batches of protein, such as chicken, and portion it into freezer-safe containers. You can also prepare and freeze whole grains, such as quinoa, for quick meals.

For whatever you freeze, label the container with the name of the food, the date you froze it, and the portion size. This will make meal planning easy throughout the week.

Build Meals Ahead of Time

Save Time and Money By Having Healthy and Budget-Friendly Options Ready

Having meals that are ready to go will help reduce the need for takeout or going out to eat, which are more expensive options on a busy night. Try cooking large meals and separate them before storing so you can just grab them when you’re ready. Prepping your vegetables early in the week can also help reduce food waste and offer you options for mix and match meals throughout the week.

Roast a Sheet Pan of Vegetables

• Choose non-starchy vegetables such as broccoli, cauliflower, Brussels sprouts, peppers, carrots, onions, or zucchini.
• Roast a large batch at the beginning of the week.

Easy Ways to Use Roasted Vegetables 

• Add to scrambled, poached eggs or omelettes. 
• Mix into quinoa or grain bowls.
• Serve as a side dish with dinner. 
• Add to salads, wraps, soups, stews, or pasta dishes.

Bottom Line

Small changes to shopping habits, food storage, and prepping meals can help stretch your grocery budget while making healthy eating easier and more enjoyable. Focus on cost per unit, protein options with the least waste, making use of your freezer, and meal prepping.

https://diabetesfoodhub.org/blog/simple-tips-stretch-your-grocery-budget 

Can Aloe Vera Juice and Apple Cider Vinegar Support Blood Sugar and Digestion?

From verywellhealth.com

Key Takeaways

• Research shows modest, inconsistent benefits of aloe vera and apple cider vinegar for blood sugar and weight.
• Potential downsides include reflux, tooth enamel erosion, diarrhoea, and even liver injury with long-term or high-dose use.
• Safer strategies for gut health and blood sugar control exist, such as eating fibre-rich foods, moving regularly, and working with a registered dietitian.

Aloe vera juice and apple cider vinegar may offer modest benefits for gut health, blood sugar control, and weight management, but these effects are inconsistent and come with potential risks. Evidence is limited, and safer alternatives like fibre-rich diets and regular exercise are advisable.

Aloe vera juice and apple cider vinegar may have a modest effect on blood sugar.   jayk7 / Getty Images

1. It May Support Healthy Blood Sugar Levels

Research suggests that aloe may help lower fasting blood sugar and improve cholesterol in people with prediabetes or type 2 diabetes.

According to Yi Min Teo, MS, RD, CNSC, however, many of the benefits are based on animal studies and small human trials. Aloe vera juice isn’t the same as consuming the plant itself because the juicing process removes fibre, the part that might help control blood sugar.

Apple cider vinegar has been studied more and may aid blood sugar control, especially for those with type 2 diabetes, said Yvette Hill, RDN. One study found that taking apple cider vinegar daily improved fasting blood sugar, A1C, and cholesterol levels, along with slight weight and waist reductions. Experts emphasize that these effects are modest and inconsistent.

Combining aloe and apple cider vinegar hasn’t shown any additional benefits for blood sugar in clinical trials, according to Teo.

2. It Could Improve Digestion

Aloe vera, the gel or fillet inside the leaf, contains fibre and antioxidants that can support gut health. Most store-bought juices are heavily processed, which strips out the fibre. 

Apple cider vinegar has a similar story. Some people say it eases digestion, but research is limited. It can worsen symptoms for others—especially people with reflux or bloating. 

3. It May Help with Weight Loss

Some small studies suggest apple cider vinegar may help with weight loss, but the evidence is limited and inconsistent.

Aloe, meanwhile, doesn’t have human data to back up any weight loss claims, said Teo.

Teo stressed that proven strategies matter most if losing weight is your goal.

“Focus on incorporating other strategies, including increasing movement and working with a registered dietitian to make dietary adjustments, for sustainable weight management strategies.” 

Risks to Consider

Before mixing up your own wellness tonic, Teo suggested considering the potential risks of drinking apple cider vinegar and aloe juice:

• Digestive irritation: Apple cider vinegar may worsen acid reflux, gastroparesis, or bloating. Aloe can act as a laxative, causing diarrhoea and electrolyte loss.
• Tooth enamel erosion: Regular apple cider vinegar consumption can erode the enamel on your teeth, paving the way for potential cavities.
• Carcinogen classification: Whole-leaf aloe extracts are classified as a possible human carcinogen, meaning there’s limited evidence they could increase cancer risk in humans.
• Medication interactions: People taking insulin, diuretics, or other medications should check with their doctor first.

As for the taste, expect “a sharp, sour vinegar bite from apple cider vinegar and a slightly bitter, planty note from aloe,” said Teo. Most people find it more palatable when diluted into food or water.

https://www.verywellhealth.com/aloe-vera-juice-and-apple-cider-vinegar-12076647  

5 tips for eating out with type 1 diabetes (without the stress)

From diabetesaustralia.com.au

Ever skipped a dinner date or celebration because managing type 1 diabetes felt too hard? You’re not alone and you don’t have to miss out. In our season launch of Life on the Level podcast, dietitian (and T1D legend) Nicole Rizk shares her five tips for eating and drinking out without the stress. 

1. Know your options 

Nicole says doing a little homework will save you some stress when you’re presented with a menu. Many restaurants post their menus online, so you can review them beforehand and plan your options. Fast food outlets also provide nutritional panel information on their websites. As everyone’s body responds differently, Nicole also recommends keeping track of how meals or specific cuisines impact your blood glucose levels to see if any trends emerge.  

2. Keep carbs in check 

Choose a balanced meal that includes vegetables or salad, which helps slow the absorption of the meal, and limiting fatty and deep-fried foods. Nicole also advises against guessing when you’re consuming carbs. Recommended apps or websites can help you estimate the amount of carbs in your meal and drinks, so that you can adjust your insulin intake accordingly.  

3. Understand how alcohol affects you 

Drinking too much alcohol can be harmful to anyone. If you have type 1 diabetes, there are extra things to consider. Nicole explains the biggest concern is an increased risk of hypoglycaemia (a hypo), either while you are drinking or hours later. A hypo can happen because your liver is busy processing the alcohol, instead of releasing glucose. When you’re drinking, it can also be hard for you or your friends to recognise a hypo because some symptoms (e.g. nausea) are similar to being drunk or hungover. 

If you choose to drink, Nicole suggests including carbs before or while drinking, choosing drinks with less sugar and lower alcohol, monitoring your levels and carrying some hypo treatment (like jellybeans). She also stresses the importance of never drinking alone. 

4. Tell your friends  

Nicole recommends going out with friends who are aware of your diabetes, can recognise the symptoms, and know how to help you. Good friends will remind you to monitor your levels, alert you to your sensor if they hear it beeping and check that you’re enjoying yourself. Keep in mind that various activities, such as dancing, can influence your glucose levels.  

5. Monitor your post-party cravings 

The party may be over, but it can take a while for the effects of eating and drinking to pass. The time it takes varies from person to person. Nicole recommends checking your levels before bed and setting an alarm or asking someone to wake you at 3am to recheck them.  

Type 1 diabetes doesn’t mean missing out; it just means being a bit more mindful. With a little prep, some smart strategies, and good friends, going out can be a positive, stress-free and enjoyable experience. If you’re keen to hear the whole episode jam packed with advice, laughs and stories click the link below. 

https://www.diabetesaustralia.com.au/blog/nicole_rizk_life_on_the_level/ 

Health Expert Reveals How Lifestyle Changes Helped Reverse Type 2 Diabetes

From ndtv.com

Luke Coutinho explained that people with Type 2 diabetes should not stop or change their medicines on their own

A Type 2 diabetes diagnosis often leaves people wondering if they will have to take medicines for the rest of their lives. Health and wellness expert Luke Coutinho says that, in some cases, better daily habits can help improve blood sugar control and may even help reverse the condition. He shares the examples of two 52-year-old men, both living with Type 2 diabetes and receiving treatment. One followed a very low carb diet, lost weight, exercised hard and tracked his blood sugar. The other controlled his food portions, added protein, vegetables and fibre, walked after meals, worked on losing belly fat and improved his sleep. He also stopped alcohol, managed stress and did strength training.

Both men saw major improvements in their blood sugar levels and, over time, their doctors stopped their medicines.

On Instagram, Luke Coutinho asks, “Now who reversed or improved their diabetes the right way? That's the wrong question. The better question is, which approach is medically appropriate, sustainable and effective for this person. Everyone's different and unique. Extreme restrictions may work brilliantly for some people and they can do it easily. But it doesn't automatically mean that everyone needs it and works for everyone. Importantly, diabetes medication should be adjusted while treating, as your glucose level improves.”

                                                      Reversal of type-2 diabetes is possible through a strict regimen      Freepik

Luke Coutinho explains that people with Type 2 diabetes should not stop or change their medicines on their own. If blood sugar improves after making lifestyle changes, they should regularly meet their doctor. The doctor can check their progress and decide if the medicine needs to be reduced or stopped.

He also adds that managing diabetes is not a competition. What works well for one person may not work in the same way for someone else. People have different bodies, routines, health conditions and needs. Because of this, copying another person's diet, supplements or workout plan may not give the same results.

According to him, improving Type 2 diabetes needs a plan that suits the individual. Good food, exercise and other lifestyle changes can help, but they should be followed in a safe way and with proper medical guidance.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

https://www.ndtv.com/health/family-health/health-expert-reveals-how-lifestyle-changes-helped-reverse-diabetes-12001167